Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
-
-
-
10 x High hang clean + hang clean + 2 split jerks Strength
Every 90s for ten rounds:
High hang clean + hang clean + 2 split jerks -
-
C. Dottir Workout
For time:
12 Bar Muscle-Ups
21 Deadlifts 80kg
9 Bar Muscle-Ups
15 Hang Power Cleans
6 Bar Muscle-Ups
9 Shoulder-to-Overhead -
B1. Clean from blocks Strength
Build to today’s heavy Clean from High Blocks – the barbell should be at mid-thigh in the starting position.
-
-
-
Gymnastics + strength + aerobic work Workout
120 min
Warm up + COS 15 min1.MU strength
A. False grip Top of Ring pull up hold
Accumulate 60-90s in 5-10s intervals - 75 s.B. Ring Bottom of dip hold
Accumulate 60-90s in 10-15s intervals - 75 s.C. Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 repsD. False grip hollow rocking swings and ½ rocking pull up
3-4x5-10 each - 3 x 6E. Strict muscle up
- 3 x 22.Strength
A. 4 sets:
8+8 Single leg KB RDL - 16 kg
6+6 Goblet Cossack squat - 10 kg
- Rest 90 s between rounds3.Core stability
A. 3 sets:
10m Quadruped crawl
10m Reverse Quadruped crawl
10+10 Weighted dead bug4.Aerobic work
A. 30 min easy AB
- Slow and controlled!